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As the dog days of summer are upon us and heat continues, it’s important to take steps to avoid heat stroke, protect yourself from melanoma, and stay safe in the sun. Older adults are more likely to have medical conditions that change normal body responses to heat; this includes affecting the body’s ability to sweat and regulate body temperature.

Anthony Byers, director of The Becoming Center offers some great tips on how older adults can stay safe and avoid heat stroke:

Stay in air-conditioned buildings as much as possible. If your home doesn’t have air conditioning, contact Your Way Home Montgomery County which is operated by the Montgomery County Aging and Adult Services Center.

Do not rely on fans as your main cooling source when it’s really hot outside. During the summer, ceiling fans should rotate in a counterclockwise direction as that creates a cool downward airflow.

Drink more water than usual and don’t wait until you’re thirsty to drink

If your doctor limits the amount of fluids you drink or has you on water pills, ask them how much you should drink during hot weather.

Don’t use your stove or oven to cook if you don’t have to – it will make you and your house hotter.

Wear loose fitting, lightweight clothing.

Take cool showers or baths to cool down.

Do not engage in very strenuous activities and get plenty of rest.

Check on a friend or neighbor and have someone do the same for you.

Skin cancer is the most common cancer in the United States with nearly 5 million people treated for skin cancer each year. Melanoma, a form of skin cancer, causes an estimated 10,000deaths in the U.S annually.

Almost one-third of all U.S. adults get sunburned each year and on average, the risk for developing melanoma doubles if one has had more than five sunburns in their lifetime. In the last decade, there has been a 53% increase in new melanoma cases with a predicted 175,000 cases in 2018 alone. For those over 65, there is a between a 40 and 50 percent chance they have at least one skin cancer lesion during their lifetime.

While these statistics can be alarming, the good news is that melanoma and other related benign skin lesions can be prevented even later in life. Recommendations for older adults to reduce the risk of skin damage and skin cancer include:

Seek shade before you need relief from the sun. Take breaks when working outdoors to rest under a tree or umbrella.

Limit outdoor activity between 10 a.m. and 4 p.m., the peak times for sunlight. Remember that sunburn can happen even on cloudy and overcast days.

Wear clothing from a tightly woven fabric and wear darker colors. Some clothing brands are certified under international standards to provide ultraviolet protection.

Sunglasses that block both UVA and UVB rays offer the best protection.

When applying sunscreen, use a broad spectrum sunscreen with a minimum SPF of 15 before you go outside. Add thick layer to all exposed areas of skin and don’t forget hard to reach places such as your back.

Reapply sunscreen after 2 hours or after perspiring heavily, swimming or toweling off.

Be extra careful around surfaces that reflect the sun’s rays, such as sand, water and concrete. UVA and UVB light can reflect off these surfaces and cause sunburn and skin damage.

By following these suggestions, you can safely enjoy the great outdoors while protecting yourself from heat stroke, sunburn, and an increased risk of developing melanoma.

For more information about joining the Becoming Center, please visit our site at BecomingCenter.org.

Liberty Wellness Works is Liberty Lutheran’s health and wellness program that helps employees reach their fitness goals, as well as achieve better health through improved diets, nutrition, and stress management. Liberty staff members are encouraged to earn points that can be redeemed for financial bonuses at the end of each Eligible employees can gain up to $350 per year.

The system is based on a 1 point equals $1 system. Regular wellness visits with a physician that include bloodwork are worth 200 points, which converts to $200. Completing a monthly challenge will earn an employee 5 points. Being a non-smoker for over 12 months is worth 10 points. Having your annual dental exam is worth 15 points. Points are also awarded for such activities as reading a book on stress management, receiving an annual flu shot, joining a gym (or Liberty’s own Becoming Center), and more.

Each month, employees are encouraged to submit healthy recipes they enjoy making at home. Rebecca Ditore, wellness program coordinator, then assembles the recipes and shares them with the entire network of Liberty employees through her email blasts.

This summer alone, 60 recipes were sent to Rebecca by staff to encourage others to eat healthy this summer.

Stir the pot and add the carrots.
Let it boil for 10 minutes
Cover the pot and boil for 10 more minutes.
Place your carrot in a hot dog bun and dress it with coleslaw, white onions, mustard and ketchup.

Clean, core and steam one large head of cauliflower.
Drain cauliflower and place on a serving dish.
Mix mayonnaise and mustard together to blend them.
Spread the mixture over the hot cauliflower.
Sprinkle with pepper.
Lay the four cheese slices on top to cover the cauliflower.
Serve when the cheese has softened and melted.

This recipe is quick and easy to make. The amount of ingredients depends on how many people you’re cooking for and the timing also depends on how you like to eat your vegetables. I like to eat mine crunchy, so I don’t cook them as long.

Heat oven to 375°F.
Line cookie sheet with cooking parchment paper, or grease cookie sheet.
Set aside.
In small bowl, toss apple slices in 1 tablespoon of the melted butter; set aside.
Separate dough into 8 triangles.
In small bowl, mix brown sugar and apple pie spice.
Divide mixture evenly among triangles.
Top each triangle with apple slice. Starting at short side of each triangle, wrap dough around apple.
Place on cookie sheet. Brush with remaining 2 tablespoons melted butter.
Bake 10 to 12 minutes or until crescents are deep golden brown and apples are softened.
Cool 5 minutes before serving.

During March, people across the country observe National Nutrition Month.
This is an opportunity to improve one’s wellbeing and learn more about healthy eating. This year, the theme for National Nutrition Month is Go Further with Food. The West Philadelphia Senior Community Center (WPSCC) is committed to the health and wellbeing or our members and the surrounding community, through a variety of nutrition and fitness programs that provide tools for healthy living.

Eating right is key to feeling good and providing your body with the necessary fuel to go about your day. Whether you’re just starting off with a healthy breakfast or getting ready for a workout, the foods you choose to eat can make a significant difference. Learning how to go further with food helps us experience the benefits of eating well and cutting back on waste.

According to the United States Department of Agriculture, eating a healthy diet doesn’t have to be rigid. Everyone has their own preferences and you can make small changes over time while enjoying your favorite foods within a balanced diet. It is important to remember to consume a variety of fruits, vegetables, grains, protein-rich foods, and dairy in order to get the most nutrients, while also being contentious of your calorie needs.

There is no better time to focus on nutrition. You can join the WPSCC every Wednesday at 10:30 am, as the West Philadelphia Senior Community Center, in conjunction with the University of Pennsylvania, offers the UNI Nutrition program. Class teachers Lynn McCullough, adult nutrition educator from the University of Pennsylvania – Netter Center, and Hellen Rayon, WPSCC health and wellness coordinator, will provide healthy cooking demonstrations and focus on eating strategies that improve your wellbeing. Each session teaches the importance of healthy eating for older adults including tips and habits every senior should know.

Join us and go further on the path to improving your health!

Here are six healthy tips for National Nutrition Month:

Include a variety of healthful foods from all of the food groups on a regular basis.

Consider the foods you have on hand before buying more at the store.

Buy only the amount that can be eaten or frozen within a few days and plan ways to use leftovers later in the week.

Be mindful of portion sizes. Eat and drink the amount that’s right for you.

Find activities that you enjoy and be physically active most days of the week.

Realize the benefits of healthy eating by consulting with a registered dietitian nutritionist.

February is officially designated as Heart Health Month. According to The Heart Foundation, heart disease is the leading cause of death for both men and women in the United States. The good news is that it is also one of the most preventable.

Dr. Christopher Pitsch, Medical Director at Liberty Lutheran’s Paul’s Run community, offers five questions he wishes his patients would ask.

Q: What is heart disease?
A: Though “heart disease” may be used to describe a few different conditions, it is most commonly used in reference to coronary heart disease, also known as coronary artery disease (CAD). In CAD the coronary arteries become narrowed or clogged and cannot supply enough blood to the heart.

Q: What causes heart disease?
A: Heart disease starts with atherosclerosis. Atherosclerosis is a process in which fatty substances build up inside the walls of the arteries. Blood components can also begin sticking to the wall, causing a “plaque” buildup and narrowing/hardening of the vessels.

Q: What does high blood pressure have to do with heart disease?
A: Several years of high blood pressure can damage artery walls, causing them to become stiff and narrow. Though controlling our blood pressure is always important, there is more flexibility as we get older. Too aggressively lowering our blood pressure can cause problems as well.

Q: Is it OK to exercise?
A: Yes, regular exercise improves blood flow to the heart and makes the other muscles in the body more efficient, increasing their functional capacity as well as any medicine. As little as 10 minutes of an exercise you enjoy can go a long way.

Q: How can I lower my cholesterol?
A: Though sometimes medicine is required, healthy lifestyle changes can also make a big impact. Eating more fruits, lean meat, vegetables, and fish can go a long way, while eating less organ meats, egg yolks and fats.

Dr. Pitsch recommends that everyone should have an open and honest conversation with their doctor about heart disease and the prevention of heart disease.

When we are stuck inside due to the cold weather-maybe sitting around more than we would like- a daily stretching routine is something that can keep our bodies warm and mobile.
Dot and Jaime fromLiberty at Homehave put together five tips to keep you moving this winter.

Lack of flexibility is something that can occur as we age due to less mobility and changes in our body’s make-up. It’s important to keep your joints moving. Some of the muscles that can become tight include the muscles in the back of the thighs, called your hamstrings, as well as your calf muscles, hip muscles, and your chest and shoulders.

Sitting can cause these muscle groups to become shortened and less flexible and frequent change in position is ideal for prevention. If you find yourself sitting for long periods of time, make sure to stand up intermittently and walk around if you are able.

Remember to follow the advice of your doctor or health professional when you are walking or standing, and use your assistive device if needed.

Hamstring stretch – You can stretch your hamstrings simply by just extending your leg fully in a seated position. This is called an active stretch because it stretches the muscles while you are moving. Try to do at least 20 repetitions on each side. This is a safe way to stretch your hamstrings without hurting your spine or hip joint. For a more intense stretch, and to involve your calf muscles, try pulling your toes back toward your head. You will feel a more intense stretch in the back of your hamstrings and calf. You can also perform ankle circles to get those feet moving.

Hip flexors – These are the muscles in the front of your hips. To stretch your hip flexors, stand in front of your kitchen counter or sink, with feet staggered, one in front of the other. Shift your weight forward as if someone was pulling you by your belt buckle, bending your front knee and keeping your back knee straight and heels on the floor. Try to keep your back straight and avoid arching it. You should feel a slight pull in the front of the hip on the back leg, as well as a calf stretch on the back leg. Hold your stretch for up to 30 seconds, performing 3 repetitions on each side.

Chest stretch – To stretch out your chest, in either a standing or seated position, sit with good posture and perform a rowing motion, pinching your shoulder blades together and pushing your chest out and up. Try to perform at least 20 repetitions. If this is rough on your shoulders, try doing backward shoulder rolls. Roll your shoulders up and back for 20 repetitions to open up the front of your chest and shoulders.

Back stretch – Sitting is hard on our backs too. To stretch, try standing up at your kitchen counter with your hands on the counter for balance. Try slightly arching backward to extend your spine. If you are unable to do this in standing, you can also do this in a sitting position by alternating between a slouched posture and then moving to an over-exaggerated upright posture, slightly arching your back. Try to perform 10 repetitions.

Shoulder stretch – In either a standing or seated position, with good posture, reach your arms overhead as high as you are able to perform without pain or pinching in your shoulders. Posture is key when performing this movement, as you will want to keep your shoulder blades back to minimize pinching and to maximize your range of motion. Try performing 10-20 repetitions in a pain free range.

As always, before beginning a stretching program, consult your doctor or physical therapist to make sure that these movements are safe for you and your body. “No Pain, No Gain” is not necessarily true, so you should never stretch through pain or discomfort. You should not feel your muscles trembling or need to hold your breath when stretching either. You should feel a gentle pull in the muscle group you are working on. While many recommend stretching at least 3 times per week, a daily light stretching program will provide the most benefit and keep your body moving and grooving.

Liberty at Home empowers Philadelphia-area seniors to confidently remain in the home they love. If you want to live independently, or you are a caregiver struggling to take care of a loved one, you will find that Liberty at Home provides the services you need.

The winter of 2017-18 has been a rollercoaster of extremes in Pennsylvania- drastic cold snaps, ice storms, flooding, snow and even more snow. With February 4th being the midpoint of winter, now is time to make sure you are prepared for the second half of the season.

“Searching for resources during a crisis can add extra stress and take valuable time,” said Julia Menzo, Liberty Lutheran’s director of community outreach. “Even if you didn’t take the time in late fall to prepare your home, car or family for winter, you can still be ready for whatever February and March bring.”

Stay warm this winter by dressing right with these tips from the National Weather Service.

Julia also serves as Coordinator for Lutheran Disaster Response-Eastern PA (LDR-EPA). Tasked with overseeing disaster preparedness and response for Lutherans in 19 counties of eastern Pennsylvania, Julia has culled resources to help you through the second half of this truly unpredictable winter.

This past November, Bob and Beverly Bortz celebrated their 50th wedding anniversary. Married on November 18, 1967, they saw a golden opportunity to give back. The Bortzes chose to use their celebration as a fundraiser for Liberty Lutheran.

“When you need for nothing materially, it is best to give to others,” said Bob.” We didn’t need another bottle of wine or a gift certificate. We suggested that, if guests wished to recognize our milestone in a tangible way, they make a donation to Liberty Lutheran Services.”

To date their friends and family have generously donated over $5,300. “The outpouring of support is overwhelming,” said Beverly. “I am so grateful to our friends and family for making these gifts. It’s just a neat feeling and it makes you feel so good to do something like this for an organization that both of us are honored to be a part of.”

The couple’s bond with Liberty runs deep. Beverly has served on Liberty’s Board of Directors for over five years. Meanwhile Bob has been the chairman of the Artman Golf Outing for three years.

Bob credits Beverly with the clever idea to share in their good fortunes. Married on November 18, 1967, The Bortzes returned to the historic William Penn Inn exactly 50 years later to celebrate their love and commitment to each other. Through their charitableness, they also showed their commitment to Liberty Lutheran’s family of services.

Milestones of 1967:
Average Cost of new house $14,250.00.
Average Income per year $7,300.00.
Average Monthly Rent $125.00.
Gas per Gallon 33 cents.
The Beatles release Sgt. Pepper’s Lonely Hearts Club Band.
Rolling Stone Magazine’s first issue was printed.

As one of the Top Workplaces within the Philadelphia region according to Philly.com, Liberty Lutheran offers a number of opportunities for personal and professional growth. As a leader in senior care and community outreach, Liberty Lutheran continues to invest in the health and wellbeing of its employees.

Liberty Wellness Works encourages employees to stay healthy by offering a monetary bonus program that awards up to $350 per year for meeting preventive health care requirements and wellness goals. Employees can earn points by taking part in monthly challenges, joining a fitness center or Liberty’s own Becoming Center, receiving annual physicals and screenings, and more. When an employee gains enough points, he/she can redeem them for a cash reward on a dollar-per-point basis.

To start 2018 off right, Rebecca shared Five Goals for a Happy and Healthy New Year.

Make your New Year goals SMART. SMART stands for: specific, measureable, attainable, realistic and time-bound. If your overall goal is to lose weight this year, your SMART goals will be the smaller steps that you take to lose that weight. For example, I will go to the gym 3x/week for 30 minutes after work. Once you determine your goals, write them down and keep them somewhere you will see daily!

Practice mindfulness. Practicing mindfulness can help reduce feelings of stress and anxiety. All you need is 5 minutes to begin. This is a time to quiet your mind of scattered thoughts and worries and instead, improve focus and awareness. Use those 5 minutes to focus on your breath. Every time your mind wanders, acknowledge your thoughts and then refocus on your breath again. The more you practice, the less your mind will wander.

Pick plant foods over processed foods. Cut back on processed and packaged. Instead, prioritize the produce aisle this year. Different fruits and vegetables provide different disease-fighting nutrients so it’s important to eat a wide variety of colors daily!

Get more sleep. Shoot for about 7-8 hours of sleep each night and try to maintain a regular sleep/wake schedule. Getting enough restful sleep can help with weight management and improve brain function while a deficiency in sleep may increase your risk of chronic health conditions such as obesity and diabetes.

Get up to date on preventive screenings and check-ups. If you’ve been putting off that colonoscopy or mammogram, call your doctor and make an appointment early in the year. In addition to eating healthy, exercising, managing stress and getting enough sleep, having regular conversations with your doctor and staying up to date on preventive screenings are necessary for overall health and well-being!

Liberty Wellness works will present several exciting changes in 2018. Highlights include an updated and improved web portal, a new structure for earning bonuses, and more team challenges to encourage employees to work together for better health.

At Liberty Lutheran, we are keeping a close watch on the proposed changes to the United States tax code. While the changes have yet to be finalized, there are aspects being proposed that may affect the residents and members of our communities.

For the seniors in our care, there are two major changes that could affect their wellbeing and their carefully constructed budgets that were planned years in advance.

Any proposed changes in Social Security, Medicaid and Medicare, services many of our residents rely on, would mean more out of pocket expenses. Changes in medical deduction allowances affect seniors disproportionately as many have come to rely on those deductions.

Combined, these changes could be devastating to our residents who live on fixed-incomes. As they exhaust their savings much earlier than ever expected, this could lead to more residents depending on Liberty’s benevolent care program.

There are two other ways to make a gift and save on taxes by the end of the year.

Consider donating appreciated stock, bonds or mutual fund shares, which allows you to take a charitable deduction for the fair market value of the stock and avoid the capital gains tax that you would pay if you sold the shares and then donated the proceeds to Liberty Lutheran. Click here for more information.

Some people have found that a convenient way to support Liberty Lutheran is through a tax benefit known as the Charitable IRA Rollover. For those who are 70½ years of age or older, this benefit allows you to give up to $100,000 from an IRA to a charity, with the donation counting towards your minimum required distribution. The benefit – the donor can deduct the full amount of the donation from gross income for tax purposes. Click here for more information on IRAs.

We are truly grateful for your support and friendship, and hope you will consider Liberty Lutheran Services among your year-end charitable giving decisions.

Holiday weight gain may seem inevitable, however there are ways you can win the battle of the bulge this season. There’s no need to pack on extra pound says Jamie Hernandez, M.A, M.A, certified health coach & hypnotherapist at The Becoming Center.

Here are Jamie’s Five Tips for Eating Healthy During the Holidays.

1 – Hydrate – Drink lots of water. Drinking water before meals can fill the stomach so you don’t eat as much. Staying hydrated also helps you to feel healthy and energetic!

2 – Move – Plan time for exercise. Stick to your current exercise routine, or if you don’t have one, now is the time to start. Even if it means taking a walk with family after a meal, or going to the gym with your spouse. Get moving!

3 – Slow Down – Eat slowly, chew thoroughly. Chewing your food not only helps to slow down your eating, but it also releases digestive enzymes that allow you to digest your food better and absorb more of the nutrition. By eating slower, you can pay attention to how you are feeling and will be able to stop when you are actually full. A good rule of thumb is to put down you fork for 30-60 seconds in between each bite. This also allows you to engage in conversation with your loved ones.

4 – Portions – Use a smaller plate, and fill it up with salad and vegetables first. If cakes, pies and cookies are your downfall, offer to share a slice with someone when deserts are served.

5 – Sleep – Get appropriate sleep. The holidays can be a busy time and you may get less sleep or less productive sleep if you are feeling stressed. When you are tired, you tend to go for fatty, calorie-laden comfort foods. Sticking to a good sleep schedule, and doing something to calm your mind before you go to sleep, like meditation, will help you to make healthier food choices the next day.